8/9/2024

Deadlift

Deadlift for load:
10 reps @ 60%
3 reps @ 70%
3 reps @ 80%
3+ reps @ 90%

On the final set (3+), push for a few more reps within your limits without going to failure. Stop 1-2 reps before form breaks down (or stop at 3 if needed).

Reminder that the above percentages are based on your training max, which is 90% of the heavy single weight that you found. For example, if your heavy single was 200, then you would use 180 as your training weight. Therefore, all of the above percentages would be based off of 180.

Stockyards Rodeo

Affiliate Compete (RX+)

80-60-40-20-10-20-40-60-80

Double Unders

8-6-4-2-1-2-4-6-8

Wall Walks

Freedom (RX'd)
50-40-30-20-10-20-30-40-50
Double Unders
5-4-3-2-1-2-3-4-5
Wall Walks

Independence
50-40-30-20-10-20-30-40-50
Double Unders
4-3-2-1-1-1-2-3-4
Wall Walks

Liberty
50-40-30-20-10-20-30-40-50
Single Unders
5-4-3-2-1-2-3-4-5
Inchworms

• Target time: 9-11 minutes

• Time cap: 15 minutes